GERD can cause a number of unpleasant acid reflux symptoms, including heartburn, regurgitation of stomach contents into the mouth or throat, nausea, and difficulty swallowing, among others. Without proper treatment and prevention, GERD can cause damage to the esophagus.
Here’s a closer look at these and other strategies that can help manage and prevent GERD.
Diet for GERD and Acid Reflux
Eat a Reflux-Friendly Diet
- Oatmeal
- Brown rice
- Sweet potatoes
- Broccoli
- Carrots
- Green beans
- Bananas
- Melons
- Cauliflower
- Fennel
- Nuts
“Foods that are higher in water content can also help to dilute the acidic contents of the stomach,” says Ali Khan, MD, a gastroenterologist with Gastro Health in Fairfax, Virginia. Some examples include:
- Watermelon
- Cucumbers
- Celery
- Lettuce
- Broth-based soups
Avoid Foods and Drinks That Can Cause Acid Reflux
“Decreasing acidic foods is the mainstay for dietary modifications when it comes to GERD management,” Dr. Khan says. This is especially true if diet triggers your GERD symptoms, though this may differ from person to person. Common foods that can trigger acid reflux include:
- Spicy foods
- Fried or fatty foods
- Citrus fruits
- Tomato-based sauces
- Chocolate
- Peppermint
- Caffeine
- Carbonated drinks
Other Lifestyle Changes That Can Prevent GERD
In addition to diet, several other lifestyle factors play a role in preventing GERD.
Maintain a Healthy Body Weight
Eat Smaller Meals Throughout the Day
When it comes to preventing GERD, it’s not just what you eat that matters; it’s also when and how much you eat, says Joan Chen, MD, a gastroenterologist with University of Michigan Health in Ann Arbor.
“Large meal volumes cause greater gastric distension and may take longer to empty from the stomach,” she says. “This can lead to more frequent air venting through a process called transient lower esophageal sphincter relaxation (TLESR). During TLESR, patients will often have reflux of gastric content along with air, leading to heartburn and regurgitation.”
Eating right before you go to sleep can also be problematic, especially if it’s a large meal. “This is why we recommend patients with GERD to eat smaller, potentially more frequent meals, and avoid eating close to bedtime,” Dr. Chen says.
Exercise Regularly
There’s no clear evidence that exercise alone helps prevent GERD, says Sunil Amin, MD, a gastroenterologist with the University of Miami Health System. “However, so as long as it causes one to lose weight it can certainly improve GERD indirectly,” he says.
Although exercise can help, it’s important to choose the right kind of exercise. That’s because certain types of physical activity may actually lead to exercise-induced reflux symptoms in some people.
If you continue to experience reflux symptoms during or after exercise, let your doctor know. They can help you find a solution that works for you.
Avoid Smoking
Smoking exacerbates GERD by weakening the sphincter, a ring-shaped muscle that separates the esophagus from the stomach. This can allow stomach contents to flow back up into the esophagus. “Quitting smoking is one of the best things people can do not only for GERD, but their overall health,” Khan says.
Wear Loose-Fitting Clothing
“In people prone to reflux symptoms, it is therefore recommended that they avoid form-fitting clothes or use of a tight belt,” Chen says. Instead, opt for looser clothing that’s more comfortable around the waist.
Tweak Your Bedtime Routine
If you get reflux at night, certain changes to your evening routine can help. “Specifically, one should wait at least three hours before their last meal before going to bed,” Dr. Amin says. “This may mean you have to move dinnertime up.”
“Other interventions that may help are elevating the head of the bed using a wedge or blocks and sleeping on your left side,” Amin adds.
Medications That Can Make GERD Worse
- Some antibiotics
- Bisphosphonates, which treat osteoporosis or other bone conditions
- Pain relievers, such as ibuprofen and aspirin
- Opioids or narcotics
- Potassium supplements
Don’t stop taking any medication you’ve been prescribed without first talking to your doctor. If you have any questions or concerns about the effects of medications or supplements on GERD symptoms, your doctor can help you find a solution that works for you.
The Takeaway
GERD causes unpleasant symptoms, but certain lifestyle changes can help keep those symptoms at bay. If you have frequent reflux symptoms, it’s important to maintain a healthy weight, eat a nutritious diet, avoid trigger foods, opt for smaller meals throughout the day, avoid smoking, exercise, wear loose-fitting clothes, and practice good sleep habits. Certain medications can also trigger GERD, which may be worth discussing with your doctor. If your symptoms persist even after you’ve taken steps to reduce them, it’s important to see a gastroenterologist and discuss next steps.
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